Food and Health Series - Omega-3

(Image courtesy: hasfit.com)

Not all fats are created equal. Having good amount of healthy fats will help you stay on top of your health goals - yes, even with weight loss.

Let's look at omega-3 fats.

Omega-3 fats are a collection of several healthy fats, including EPA and DHA from fish.
They protect you from:



  • Heart attacks
  • Asthma
  • Diabetes
  • Inflammatory conditions e.g. arthritis, psoriasis
  • Prematurity
  • Obesity


  • This is because omega-3's:

  • Mop away bad cholesterol that clogs arteries.
  • Boost immunity
  • Reduce inflammation in the body


  • A very recent study has even shown that omega-3's may protect against gastrointestinal disease!

    So what foods are high in omega-3's?
    • Oily fish (salmon, herring, sardine, mackerel)
    • Linseeds (aka Flaxseeds)
    • Walnuts
    • Macadamia nuts
    • Soya beans and soy products
    • Dark green vegetables (spinach, kale)
    • Avocado

    To boost your omega-3 intake:
    • Sprinkle flaxseeds/linseeds on your breakfast cereal
    • Snack on 2-3 walnuts for morning tea
    • Enjoy avocado in your sandwich for lunch
    • Snack on a handful of edamame beans for afternoon tea
    • Try grilled salmon with green salad

    If you're dining out, make the most out of it by ordering these menu's:

    Cafe: 
       Salad with nuts, broccoli, spinach and/or kale
    Italian/European
       Mussel (often in pots) with a slice of soy linseed bread
    Modern Australian: 
       Grilled barramundi or salmon instead of steak
    Japanese: 
       Edamame
    Thai/Vietnamese: 
       Tofu stir fry

    (Image courtesy: bitofthegoodstuff.com)

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